Tag: Back Squat

Mind Games

Felt a weird pinch in my upper back at several points during the night. Went to the gym around 5.

Clean

  • 5x20kg
  • 3×40
  • 3×60
  • 2×75
  • 2×85
  • 1×92
  • EMOM
    • 5x1x98
    • 5x1x104
    • 5x1x110
  • Heavy Single
    • 1×116
    • 1×120
    • 1×124
    • Clarked 127
    • Deadlift 127

Hmm, when I did the week 2 programming I guess I used the % from week 3 because I noticed after logging the workout that the loads were almost identical. Whoops! The EMOM felt easy today and the heavies felt great too. After 124 I thought I might be able to go for a PR. Then I got in my head and was out of it for 127. Stupid. I did hit 95% though, so not a bad day.

Clean Pull

  • 3x3x117kg

Clean Deadlifts

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 3 Sets @ 110kg

Pause Back Squat

Spend 3 seconds in the hole.

  • 3x70kg
  • 3×100
  • 3×110
  • 3x3x117

Accessory

20:00 EMOM

  • 5/5 Kroc Rows (53#)
  • 15 Hollow V-ups
  • 5 Strict HSPU
  • 2/2 Turkish Get-ups (53#)

This 3rd day of the weekly programming has seemed to be the longest, so tried to knock out the core work and accessories without screwing around.

Really need to try and squeeze in a ROMWOD tonight.

129 Is For Freedom

Did make it out on the course yesterday and took a cart for a quick 12 holes (back 9 was actually closed). In to the gym before 5pm tonight.

Snatch

  • 5x20kg
  • 3×40
  • 2×50
  • 2×60
  • 1×65
  • 1×70
  • EMOM
    • 5x1x75
    • 5x1x80
    • 5x1x85
  • Heavy Single
    • Miss 88
    • 1×88

I was forward with 65 or 70 and really pulled it in, feeling a little tweak in my back. Didn’t really affect me until I felt it in the bottom of the 88 make. Called it quits there. The singles with 85 were really shaky with some good saves. Didn’t have the feel today like I did the other day, so I was actually happy to go 100% on the EMOM.

Snatch Pull

  • 3x3x90kg

I wore straps for the pulls and deadlifts.

Snatch Deadlift

3 Segment Snatch Deadlift (knee) + 1 Floating Snatch Deadlift

  • 3 Sets @ 85kg

Back Squat

Spend 5 seconds on the eccentric portion of rep 1 for every set.

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129 kg = FREEDOM
  • 5x70kg
  • 5×95
  • 5×111
  • 5×121
  • 3x5x129

Little tougher this week with trying to protect my back. I put on the belt starting with 111 kilos.

Skipped the ab work and some other accessory stuff I had planned. Will give my back some rest. I’m heading out of town for the weekend anyway, so nice to get out of the gym early. Will try to do a 21 minute ROMWOD when I get up north. (Too late, so didn’t get it in.)

Other Plans

Not sore at all from yesterday’s lifting. I did a 23 minute ROMWOD during lunch. Wanted to do the strength endurance Aerobic Capacity workout, but the rain had other plans when I got to the gym before 5pm. Lifting it was…

Clean

  • 5x20kg
  • 5×40
  • 3×60
  • 2×70
  • 2×80
  • 2×90
  • EMOM
    • 5x1x97
    • 5x1x104
    • 5x1x110
  • Heavy Single
    • 116
    • 121
    • 126

Felt pretty good. Only 4 kilos under my best clean.

Clean Pull

  • 3x113kg
  • 2x3x126

Clean Deadlift

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 1 Set @ 106kg
  • 2 Sets @ 113

Pause Back Squat

Spend 3 seconds in the hole on every rep.

  • 3x70kg
  • 3×90
  • 3×104
  • 3x3x112

Positioning felt really solid with these, through every rep of every set.

Midline

5 Sets

  • 12 Weighted Sit-up (2×40# DB)

4 Sets

  • 10 Evil Wheels

I used the Rogue Oly bar for these and wow, what a difference it makes using a bar that spins well!

F is For…

Out in the garage by 9:30 for the first day of Catalyst OTM “week” 2. Warmed up with Crossover Symmetry Activation. Wore knee sleeves since my knees were bugging me yesterday during and after class.

Snatch

  • 5×45#
  • 3×95
  • 2×115
  • 2×135
  • 1×145
  • 1×155
  • EMOM
    • 5x1x162.5
    • 5x1x172.5
    • 5x1x182.5
  • Heavy Single
    • 190 F
    • 190 F
    • 190 F

Today “F” is for fuck! Felt good during the EMOM with no misses. Was only allowing myself three misses with the heavy single. First try was forward, gave it too much and the bar was going to go behind me on the 2nd rep, and third rep was forward again.

Used straps for the pulls and deads.

Snatch Pull

  • 3×185#
  • 2x3x200

Snatch Deadlift

3 Segment Snatch Deadlift (knee) + 1 Floating Snatch Deadlift

  • 175#
  • 2 Sets @ 185

Back Squat

5 second eccentric on the 1st rep of each set.

  • 3×185#
  • 3×225
  • 5×265
  • 2x5x285

I was worried going in to these after the front squats doubles yesterday and how rough these felt last week with every set at 265. I decided to take fewer warm-up sets, made sure to get the tempo rep even on the warm-ups, and took about 4 minutes of rest between my working sets. Surprisingly these felt much easier than last week. Needed that win after feeling shitty about the heavy snatch single zero. Trust the program! I did wear the belt for my 3 working sets.

I will do the abs tomorrow, but should be able to get in a 22 minute ROMWOD tonight.

Three Plus

I did get in the 20 minute ROMWOD pretty late last night and did a 19 minute one this morning. Went to the 5:30 CrossFit Intuition class.

Warm-up

2 Sets

  • PVC Good Mornings
  • 20 Mountain Climbers
  • 5 Push-ups
  • 10 Air Squats
  • 5/5 Monster walks (small red band around ankles)

Strength

Back Squat

  • 6×45#
  • 3×135
  • 3×205
  • 3×240
  • 3×275
  • 8×305

The gym is using 5/3/1, so the last of the 3 working sets was for 3+ reps. 8 reps was good enough for me with all of the squatting I get in the Catalyst program.

Conditioning

  • 3:00 AMRAP
    • 3 Power Snatches (135#)
    • 7 Burpees
  • 2:00 Rest
  • 4:00 AMRAP
    • 5 Back Squats (135#)
    • 8 Burpees

I did all touch-n-go snatches and got through 4 rounds plus 2 more snatches. I was slow on my squat reps so only got through 4+4 in the second part. Would have liked to push harder on the burpees.

Midline

Class was doing sit-ups and Russian twists, but I did plenty of those last night, so substituted with…

  • 10-20-30-20-10 Side Bends (44#)
  • 10-15-20-15-10 Lying Leg Lifts

The side bends were split between left and right, so 5 per side on the first set, etc. In the middle of the second set of leg lifts I decided to scale back the rep counts on them since I’ll be doing ab work tomorrow again with a lifting day.

Hollow V-ups

Third day of week 1 of Catalyst OTM. Did some bottom squat hold with the bar on my legs before getting in the cleans. Wore my knee sleeves lifting, but no belt needed.

Clean

  • 5x20kg
  • 5×40
  • 3×60
  • 3×80
  • EMOM
    • 5x1x91kg
    • 5x1x98
  • EMOM
    • 5x1x104

Should have been 15 minutes in a row, but had to help out with class so had a 5-10 minute break.

Clean Pull

  • 3x3x111kg

Wore straps for these and the deadlifts.

Clean Deadlift

3 Segment Clean Deadlift (knee) + 1 Floating Clean Deadlift

  • 3 Sets @ 104kg

Pause Back Squat

  • 3x3x103kg

Paused 3 seconds on each rep.

Midline

Weighted Sit-ups

  • 10×40#
  • 4x10x80#

Haven’t done any of these in years probably. Way too easy on the first set so went as heavy as I could with the dumbbells available.

4 Sets

  • 20 V-ups

I started from a hollow body position and went back to hollow on every rep instead of flopping out to flat on the ground with a loss of tension. Much different!

Will get in a 20 min ROMWOD.

On The Minute

First day of a new lifting program. I’m going with Catalyst Athletic’s On The Minute Cycle, which I got out of the weightlifting bible. Out in the garage at 10am. Not wearing the knee sleeves today for a change.

Snatch

  • 5×45#
  • 3×95
  • 2×115
  • 1×135
  • 1×145
  • 15:00 EMOM
    • 5x1x155
    • 5x1x165
    • 5x1x175

Felt good to be able to hit full lifts from the floor after the Vaughn program and all of it’s tempo/pause work. Tried to work on receiving the bar where it was and not putting more into the bar than I needed to. Haven’t recorded lifts in awhile, but had the GoPro on the ground which produced a shitty angle…

Need to keep an eye on that jumping back. Don’t want it to be too excessive.

Snatch Pull

  • 3x3x185#

Pulls have always felt awkward to me, but for some reason they felt normal today. Wore straps. Tried to focus on leg drive and staying on my heels as long as I could.

Snatch Deadlift

3 Segment Snatch Deadlift (knee) + 1 Floating Snatch Deadlift

  • 3 Sets @ 175#

Wore straps for these too, but easy compared to the heavier loads used in the last program, which often included more pauses or tempo.

Back Squat

E2M – 12:00

  • 5×155#
  • 5×205
  • 5×235
  • 3x5x265

I forgot I was supposed to be doing a tempo descent, so didn’t start until the 3 working sets. It was a 5 second eccentric on rep 1. I was going to go beltless, but suspected the tempo would not be fun. I was right, so I’m glad I strapped it on for the working sets.

The OTM work really sets the tone for the entire session. I was finished with all of the lifts in under an hour, which never happened in the Vaughn program. It also helps a lot that each lift leads into the next one so you don’t need to warm-up different movements.

Midline

  • 5 Sets
    • 8 Weighted GHD Sit-ups (30#)
  • 4 Sets
    • 15 Lying Leg Raise

I’m going to try to stick with their recommended ab work with each session and can easily use my GHD as part of it. All sets of one movement were completed before going to the next movement.

I am however going to cut back and just try to get in 3 lifting days per week so I can hit a few more metcons here and there. My body doesn’t respond very well to lifting 4-5 days a week.

Walked 18 holes after lunch and will hit a 21 minute ROMWOD tonight.

Hangin’ Snatch

Got to the gym at 10 and warmed up with Crossover Symmetry Activation.

Back Squat

E2M

  • 6×45#
  • 6×135
  • 3×205
  • 3×255
  • 7x3x285

Felt solid. Wore the belt for the 7 working sets.

Hang Snatch (above knee)

Pause 2 seconds above knee and 2 seconds in OHS.

  • 3x20kg
  • 3×40
  • 3×50
  • 2×55
  • 1×60
  • 1×65
  • 1×70
  • 1×75
  • 1×80
  • 1×85
  • 1×88
  • 1×90

Happy to not miss any of these this week. I was a bit toe-sy on the last couple, but saved them. Pretty sure the last two were both PRs from the hang.

Snatch Lift Off

  • 2x105kg
  • 2×110
  • 3x2x115

No straps and used a hook grip for all sets. These are tougher on my grip than anything else.

Finished up with Crossover Symmetry Iron Scap and was out of there in about 90 minutes. Was nice to have done the push presses last night.

After the Michigan game I laced up my shoes and hit the pavement.

Aerobic Capacity – Aerobic Threshold

  • 35:00 Easy Aerobic Run
    • 8x40s Fast Surges

I did the surges every 4 minutes starting at 3:00. Took me a few to settle in and then I started to notice my body naturally adjusting. I’d slow more after each surge for maybe 30-60 seconds, but then as my heart rate recovered my pace picked back up without me concentrating on doing it. Pretty cool actually. I went a total of 3.72 miles and then walked just over a half mile back to the house.

I’ll do a 21 min ROMWOD tonight, which completes 5 weeks.

Know When

Forgot to mention yesterday that my back was acting up pretty often on the golf course. The crazy thing is I never feel it during a swing; it is always when I’m standing around on the tee box or on the green. Did a 22 min ROMWOD this morning to make up for yesterday’s miss. Went to the gym around 1pm.

Back Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Back Squat

Pause 5 second on the 1st rep of each set.

  • 6x20kg
  • 6×60
  • 2×90
  • 2×107
  • E2M – 6 Sets
    • 2×120

Put on the belt starting with 107 to help protect my back, though I’ve done this whole squat session without the belt previously.

Snatch balance + OHS

  • 3+1 20kg
  • 3+1 40
  • 3+1 50
  • 3+1 56
  • 3+1 61
  • 3+1 66
  • 2+1 70
  • 2x 2+1 75
  • 1+AMRAP 61

Put on the belt with 70kg. Dropped every snatch balance to my back for the next rep. Did have one miss on the 2nd rep of the first set with 75. Thankful for no pauses on these today. Managed 10 reps on the AMRAP.

Snatch with 3-second lift-off

  • 3x20kg
  • 3×40
  • 3×50
  • 3×60
  • 3×65, 2×65
  • 3×70, 2×70
  • 2x2x75, 1×75

Missed 3 times with 75 and then after a miss at 80, I was going to continue with no more tempo lift offs. When I missed the first full snatch I could tell I was favoring my back. Ended the session, missing out on the 5 reps with both 80 and 85. Missed all the C&J as well. Live to lift another day.

I’ll do another ROMWOD tonight for 20 minutes and maybe get out the TENS unit.

Glowing

Yesterday my hands were aching fierce when I woke up. Actually a lot of my body was. Day 5 of the lifting program is brutal. Two weeks to go. Walked 18 holes during the day did a 45 minute ROMWOD. Went and played glow golf last night for the first time, which was a lot of walking and a bunch carrying the bag. A lot of fun but a really late night. This morning my hands are still achy from Sunday lifting; maybe even more than yesterday. Slept in really late and lazed around recovering from the hangover. Finally made my way to the track after 1pm. Warmed up with an easy 400 meter jog and rested 2:00 before getting after it.

Aerobic Capacity – Lactate Threshold

4 Sets

  • 700m (3:18 target)
  • 1:15 Rest
  • 300m (1:17 target)
  • 3:00 Rest

Felt good considering the lack of sleep and much more than usual drinking last night. Made every target split without a problem. It was pretty windy so I had to keep adjusting my paces around the track. My rounds were:

  1. 3:09.1 – 1:12.4
  2. 3:13.7 – 1:16.5
  3. 3:14.8 – 1:15.7
  4. 3:14.3 – 1:13.5

Rested 2 minutes, walked a lap, and headed to Panda Express for some refueling. Did a 20 minute ROMWOD in the afternoon. Got to the gym by 6pm to lift.

Shoulder Press

  • 5×45#
  • 5×75
  • 5×95
  • 10×125
  • 8×135
  • 6×145
  • 5×152.5

Put on the belt for the last two sets. Makes a world of difference for me keeping tight.

Back Squat

  • 5×45#
  • 5×135
  • 5×185
  • 3×225
  • 2×265
  • 1×285
  • 1×305
  • AMRAP 325

I put the belt on for the last two sets. Managed 5 reps in the AMRAP, which is only 10# over my PR for a set of 5. Not even two months ago I had to split up a set of 5×325 in to a quick 3-2.

Tall Clean

  • 2×45#
  • 2×95
  • 2×135
  • 2×165
  • 2×185
  • 2×195
  • 2×205
  • 2×215
  • 2×225

Belt on for the last three sets. I “Clarked” #2 with 225, took maybe 15 seconds, picked it up and did the rep. Felt like déjà vu with that weight, but I don’t see anything in my records even attempting 225 before.

Clean Lift Off

  • 4×285#
  • 4×305
  • 2x4x315

Belt and straps for all sets.

Happy with what I was able to get done in that session, being tired from last night and having done the running workout earlier today.